Fats and NutritionFats and Nutrition

Lipids in Our DietLipids in Our Diet

Chemical Make-up of Chemical Make-up of LipidsLipids

Fats belong to a larger group of Fats belong to a larger group of compounds called compounds called lipidslipids, which include , which include both both fats and oilsfats and oils and and cholesterolcholesterol..

Lipids are found in foods in the form of Lipids are found in foods in the form of fatty acids.fatty acids.

Fatty acids are chemical chains that Fatty acids are chemical chains that contain contain carboncarbon, , hydrogenhydrogen, and , and oxygenoxygen atoms (no nitrogen).atoms (no nitrogen).

Types of Fatty AcidsTypes of Fatty Acids Fatty acids that have as many hydrogen Fatty acids that have as many hydrogen

atoms as they can hold are called atoms as they can hold are called saturated fatty acidssaturated fatty acids..

Fatty acids that have fewer hydrogen Fatty acids that have fewer hydrogen atoms than they can hold are called atoms than they can hold are called unsaturated fatty acidsunsaturated fatty acids..

Types of Fatty Acids Types of Fatty Acids

Unsaturated fatty acids may be Unsaturated fatty acids may be monounmonounsaturated (or missing one saturated (or missing one hydrogenhydrogen atom) or atom) or polypolyunsaturated (or unsaturated (or missing missing moremore than one hydrogen atom). than one hydrogen atom).

Most foods contain a mixture of these Most foods contain a mixture of these different types of fatty acids.different types of fatty acids.

Fats in Our FoodsFats in Our Foods

The fats in meats and The fats in meats and dairy productsdairy products are high in are high in saturatedsaturated fat. fat. PlantPlant sources of saturated fat: coconut (oil and milk), palm sources of saturated fat: coconut (oil and milk), palm

oil, cocoa butteroil, cocoa butter Olive oil,Olive oil, canolacanola oils, oils, avocadoavocado and nuts are good and nuts are good

sources of monounsaturated fatty acids.sources of monounsaturated fatty acids. NutsNuts, Safflower, , Safflower, corncorn, , soybeansoybean, and some , and some fishfish oils oils

are rich in polyunsaturated fatty acids.are rich in polyunsaturated fatty acids. Most fats high in Most fats high in saturatedsaturated fats are solid at room fats are solid at room

temperature.temperature. Most fats high in Most fats high in unsaturatedunsaturated fats are liquid at room fats are liquid at room

temperature.temperature.

Trans Fatty AcidsTrans Fatty Acids

HydrogenationHydrogenation is the process that turns liquid is the process that turns liquid fats (or fats (or unsaturatedunsaturated fats) into solid fats (or fats) into solid fats (or saturatedsaturated fats). fats).

When oils are hydrogenated When oils are hydrogenated transtrans fattyfatty acidsacids are created.are created.

Trans fats are found in margarine, Trans fats are found in margarine, shortening, commercially fried foods shortening, commercially fried foods (french fries, onion rings, fried chicken), and (french fries, onion rings, fried chicken), and somesome processed snack foods—updated! processed snack foods—updated!

Diets high in trans fats have been linked to Diets high in trans fats have been linked to heart disease, high cholesterol and obesity.heart disease, high cholesterol and obesity.

Trans Fats in Food—Trans Fats in Food—How do you know?How do you know?

Check Ingredients list—avoid Check Ingredients list—avoid “hydrogenated”, “partially hydrogenated” “hydrogenated”, “partially hydrogenated” or “shortening”or “shortening”

““0 trans fat” does not always mean 00 trans fat” does not always mean 0 FDA allows manufacturers to label trans fat FDA allows manufacturers to label trans fat

as “0 grams” if amt is < 0.5g/servingas “0 grams” if amt is < 0.5g/serving

Does this food have trans Does this food have trans fat?fat?

CholesterolCholesterol

CholesterolCholesterol is a fat-like substance found in the is a fat-like substance found in the body that helps make up body that helps make up skinskin tissue, aids in tissue, aids in transportation transportation of fatty acids in the body, and of fatty acids in the body, and helps the body produce helps the body produce hormoneshormones. .

High cholesterol diets lead to clogged arteries High cholesterol diets lead to clogged arteries and heart disease.and heart disease.

Monounsaturated fats and Omega 3 fatty acids Monounsaturated fats and Omega 3 fatty acids are shown to help reduce blood cholesterol are shown to help reduce blood cholesterol levels.levels.

Cholesterol SourcesCholesterol Sources

There are two types (or sources) of There are two types (or sources) of cholesterol. cholesterol.

DietaryDietary cholesterol comes from eating cholesterol comes from eating animal foods (never animal foods (never plantplant foods). foods).

BloodBlood cholesterol (made by your body) cholesterol (made by your body) circulates throughout your circulates throughout your bodybody..

Functions of FatFunctions of Fat

The role of fat in our diet includes The role of fat in our diet includes energyenergy (although carbohydrates are a better (although carbohydrates are a better source), carry fat soluble source), carry fat soluble vitaminsvitamins, make , make foods foods tastetaste good, make foods good, make foods tendertender, and , and fats help you feel fats help you feel fullfull..

Fats also help your body make Fats also help your body make hormoneshormones, , store store energyenergy, , cushioncushion your internal your internal organs, and provide a layer of organs, and provide a layer of insulationinsulation..

Visible and Invisible FatVisible and Invisible Fat

VisibleVisible fats are those you can see like butter or fats are those you can see like butter or margarinemargarine. . Other examples include cream cheese, sour cream, Other examples include cream cheese, sour cream,

meat, olive oil and salad dressing.meat, olive oil and salad dressing.

Invisible fats are those you Invisible fats are those you cannotcannot see like eggs see like eggs or or milkmilk.. Other examples include cookies, cake, potato chips, Other examples include cookies, cake, potato chips,

french fries, and cheese.french fries, and cheese.

Fat in Our DietsFat in Our Diets

Fat Fat deficienciesdeficiencies are uncommon, but are uncommon, but cause loss of cause loss of weightweight and and energyenergy..

The typical American diet is rich in fats.The typical American diet is rich in fats. High fat diets contribute to weight High fat diets contribute to weight

problemsproblems because fat is a because fat is a concentratedconcentrated source of energy and contains over source of energy and contains over twicetwice as many calories (9cal/g) as as many calories (9cal/g) as carbohydrates carbohydrates (4cal/g) & (4cal/g) & protein protein (4cal/g).(4cal/g).

Fat in Our DietsFat in Our Diets

If your diet provides more fat or If your diet provides more fat or caloriescalories than your body needs, your body will than your body needs, your body will storestore the excess as the excess as fatfat tissue. tissue.

No more than No more than 3030% of your diet should % of your diet should come from fat. And only 10% should come from fat. And only 10% should come from come from saturatedsaturated fat. fat.

Fat and HealthFat and Health

Saturated fatsSaturated fats and dietary cholesterol and dietary cholesterol can increase your blood can increase your blood cholesterolcholesterol level. level.

TransTrans fats found in hydrogenated fats fats found in hydrogenated fats can also increase cholesterol.can also increase cholesterol.

High fat diets have been linked to High fat diets have been linked to heartheart disease and disease and cancercancer..

Overweight and obese people are more Overweight and obese people are more likely to develop diabetes.likely to develop diabetes.

A Healthy Diet and FatA Healthy Diet and Fat

A healthy diet should include some fat.A healthy diet should include some fat. A diet moderate in fat should include plenty of A diet moderate in fat should include plenty of

fruits, fruits, vegetablesvegetables, , grainsgrains, and legumes. , and legumes. LeanLean meats should be selected.meats should be selected.

Choose low-fat Choose low-fat dairydairy products and limit red products and limit red meatmeat.. Reduce trans-fats by avoiding foods with “partially Reduce trans-fats by avoiding foods with “partially

hydrogenatedhydrogenated oils” written on the oils” written on the ingredientingredient list list such as such as cookiescookies or or chipschips..

Pick plant based oils rather than Pick plant based oils rather than animalanimal fat. fat.